I’ve been in taper mode for about a week now and as of today, I’m left with about 2 weeks left to scale back my training, take immaculate care of my body, and question how I’m ever going to complete 26.2 miles remotely close to my goal time.

This will be my 4th marathon and I somehow surprise myself every time. Except the first time. That was a travesty. <–I remember it now as a travesty, but going back reading this race recap from 5 years ago I didn’t think that then…so I suppose I’m glad to have a record of where I started so I can always reflect on how far I’ve come.

I consider myself a pretty experienced runner at this point, and I’m familiar with the whole taper thing, but as a runner, I’m also always looking for tidbits of information that maybe I’ve never heard of/had a chance to try before. As runners, we are always looking to improve.

So I’ve been researching the perfect marathon taper and compiled the top three points that seem to come up consistently across the board. Let’s face it–life is busy and I don’t have time to focus on more than 3 key points anyway!

Training

1. Reduce mileage

Obviously the past month has contained the longest of the long runs. And the peak of marathon training is totally taxing in so many ways, so scaling back on mileage is the most important aspect of tapering. Even if I felt great during all those long runs, muscles need time to repair and rebuild going into race day. Last weekend was my first tapering long run at 13 miles. Next week will be 10 flat miles. I’ll scale back the tempo runs too. The week after that– MARATHON.

2. Intensity

I’ve read somewhat conflicting info regarding intensity, but experts agree not to change routine key workouts. So I will still hit the track this week and next, with caution. I won’t be going for PR’s at this weeks workout (6x800s), and next week I have a feeling we will all be focused on the marathon, so I’ll listen to my body to make sure I feel good, but safe.

Nutrition

1. Carbs

Carb loading gets thrown around a lot when it comes to marathons, but really what’s going on is a calculated topping off of glycogen storage in preparation for race day. I plan on adding healthy carbs to my meals (something I don’t normally do) leading up to race day in addition to my lean protein and veggies.

I know I drink a lot of water…possibly too much. However, I did have a cramping issue during my 20 miler which blew me away. I’ll continue to hydrate as normal, but a few days before the marathon I’ll probably add an electrolyte drink to my daily fluid intake to be sure I am balanced. Unless there is some sort of drastic weather situation, it looks like it will still be pretty hot September 13th!

Rest

1. Pamper yourself

If only this were actually possible. For me this probably means I will sneak in some yoga each morning, wear compression socks, and elevate when possible. I’d love if I could foam roll, ice bath, sleep in and what not, but I’ll take what I can get!

2. Listen to you body

I’ve been know to start feeling phantom injuries while tapering or before big races. I know this, so I’ll try not to let it get to me. This is the time to be very intuitive (but not too intuitive!) and be absolutely sure to get the rest I need.

Any more tapering tips to add?
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Comments

I’ve not done a full marathon so no tips on that. Sounds like you are really prepared and smart about your taper. I am all for pampering yourself. Maybe a little spa day or day at the movies? Good luck! Thanks for the linkupDeborah @ Confessions of a Mother Runner recently posted…Reset & Refocus September

Oh, the taper. I feel like I’m relearning it every time I train for a marathon. These are really good tips. I like how you pointed out that you should stick with your routine, and maybe adjust the intensity as needed. I read somewhere that it takes 12 (I think) days for your body to see the benefits of a hard workout. Kind of crazy when you think about it.Amanda recently posted…Workout Wednesday – 100 Rep Countdown

Great tips! I’d also add to not try anything new! I tried a Barre Class for the first time the Wednesday before my first ever half marathon and regretted it almost instantly. I thought it’d be an easy class to stretch out, but it left me so sore!Nicole @ Fitful Focus recently posted…Stretch Your Knowledge: 7 Fun Facts About Me!

These are awesome tips! I haven’t made it to the marathon distance yet, but for half marathons I definitely have to make sure I taper properly. I actually really enjoy the taper…calm before the storm!Janelle @ Run With No Regrets recently posted…Guest Post – How to Change Your Workout Routine

Lol, the first two times I read the heading I thought taper as in tape…duh! Like how to use k-tape for running a marathon. Haha! Even though I don’t run, the ideas you shared are very similar to what I do before a weightlifting meet or CrossFit competition. Thanks for the tips!Angie recently posted…Fast Food Diet Friendly Cheat Sheet!

I have my 3rd half next weekend in Atlanta, I ran my 1st in Jan. so I am new to this taper thing and I am trying to learn. So I have a long run on Saturday 9 miles or so then just yoga and maybe 2, 40 minute runs for next week, rest thursday, friday- pray and run on Saturday 🙂 how it that for my plan 🙂 I warned you I am trying to learn! LOL!Mary Beth Jackson recently posted…Let’s Jump! It is a Wild Wednesday Workout!

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Michelle is an athlete, wife, and mom on a mission to provide information and inspiration to help others reach their fruition. As a runner, marathoner, Ironman Triathlete, and Tough Mudder, Michelle is always striving to reach her fruition as well. #WhatsYourFruition? Read More…